Therapy and counseling for weight management.

Looking back over the course of my 40 something years, I have learned a few things. One of the things I wish I had done sooner was seek counseling or therapy for my obesity and weight management. I started dieting when I was 12 years old and I cannot remember a time when I was not on a diet.

In my 20’s I remember looking at pictures of myself at age 12 and realizing I was not really that overweight. I can remember being teased about my weight since the second grade. My mother, God Bless her, sewed me a dress made from brown corduroy and it had a matching bunny in the pocket. The first day I wore it to school, I was called names on the playground. I think it was less about the outfit, but being the young age I was somehow thought the outfit made it worse.

The benefit for some in getting therapy is to discuss any situations or trauma that might have impacted a persons weight. It might help determine what is a genetic component vs behavioral and when to seek additional treatment. One of the first questions my psychologist asked me was if I thought a trauma or event triggered my overeating at a young age. She said it was important that this be addressed in order to move forward. I was surprised when I burst into tears during a session with my psychologist.

Here is a link to the American Psychological Association about benefits of counseling and therapy for weight management. https://www.apa.org/helpcenter/weight-control

This is a subject I could write on all day. I would recommend if this is something you might benefit from to do some further research. I wrote a paper in college on one form of therapy called cognitive behavioral therapy. I went to the John Hopkins website and found an article that discusses the benefits of this type of therapy for weight management. Here is the link: https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/intensive-behavioral-therapy-for-obesity

Do some research, talk to a counselor or a clinician to find out if this is something you might benefit from. I chose the John Hopkins link because they have been around many years and have a good reputation. The company I work for partnered with John Hopkins on a project to address obesity and I participated in the project. My BMI qualified me and so I signed up. This involved lifestyle changes through exercise and calorie reduction with a focus on higher protein diets and less fat. I received access to a lifestyle coach I spoke to on the phone. I lost over 24 pounds and kept it off for a while.

As you all know I’ve shared that over the years I was able to control my weight off and on. After my early 40’s though I felt like my diabetes, PCOS, and some other conditions were out of control and losing weight through dieting alone was not working for me. I therefore reached out to explore bariatric surgery. In that process I do have access to a psychologist and have found the sessions to be very helpful in recognizing patterns.

It’s also important to remember that even with therapy, counseling, or cognitive behavioral therapy, obesity can really be a genetic condition that you have little control over. One of the things I’ve treasured the most about my bariatric surgery team is when they told me my hormones were out of control and that my weight was not all my fault. I felt like a successful person in so many ways and then a real failure when it came to my weight. I do highly believe in therapy for many reasons and to help manage weight at the same time as I do recognize that therapy may just be a starting point. Cognitive behavioral therapy might not be for everyone, so finding the right counselor or therapist to point you in the right direction is important. It might help you sort out what your priorities are or suggestions to try something new or different.

Another suggestion is to check in with your primary care provider to see if they have a counselor or therapist recommendation. Some dietitians also offer types of food related counseling and might have some further recommendations for you.

The reason I wished I had done it sooner was perhaps it would have helped me create a more positive body image and then help me create new behaviors to control my weight. At this time in my life, I used it to prepare myself for my new journey and stay on that path. As people we need to feel okay and give ourselves permission to seek additional guidance and counseling. Remember this is written from my opinion, my personal journey, and from those I know in my personal life. It is always best to check in with your clinician to find out what is right for you. Well wishes to all of you on your life path and journey.

Mandy

Making the most out of your weight loss/health program

Happy Saturday. I hope you are all doing well. I’ve had an interesting week. I saw my Podiatrist this week and my left foot continues to be stable. I have shared about my Charcot foot that I was diagnosed with in May of 2017. I’ve been stable now for two years which is exciting. I continue to count my blessings. I went swimming on Wednesday this week which was really great. Swimming remains a big plus for me because I can go as often as I want without impacting my foot.

I did take a bad fall on Friday. Usually I’m extremely cautious in the snow and ice because of my feet. I walked outside though on an ice covered sidewalk and did not even think about it. My feet went out from underneath me and I landed hard right on my back and right side. I am quite sore today, but thankful nothing was broken. The only thing hurt was my pride because I burst into tears in front of other people. It happens though and I am fortunate that people rushed to get me ice and make sure I was okay.

Today I want to share my ideas for making the most of your weight loss or health program. I’ve shared that I use Lose It to track all of my calories and macros. I track the key items that my dietitian has told me are important to my journey. I’ve gotten tracking down to a science and I really work hard to track every day and timely. Lose It is one of those apps that sends a notification to my phone when I have not logged which I then use as a gentle reminder. Some days I’m on it before I get the notification. I pay a little to use the journal ahead feature and sometimes if I’ve had a rough eating day, I use it to journal my plans ahead of time for the next day.

I know myself well and because of this I do try and track most of my day early in the morning. I do better when my day is very well thought out and planned. If I know I have a business lunch or lunch with co-workers, I try and estimate how much and what I will eat. I then have a lighter breakfast knowing I will eat more for lunch. I do recognize this takes time to get in the routine of doing. Trust me when I say I know what it’s like to be busy. My day starts around 4:30am and then at work I stay extremely busy as a manager at a busy healthcare job. I have a thirteen year old son who has after school commitments and so sometimes I leave work to rush home and get him. We are committed to cooking most of our meals at home, so dinner is often a bit later. I’m still doing a lot of cooking on Sunday’s though to help with the early week rush. My Instant Pot is turning out to be a truly great gift on busy nights to get a quick meal out. Tonight I made a whole chicken flavored with oranges and seasonings in under fifty minutes.

I use the recipe feature to input my homemade dinners and treats because I often try to lighten them up a little. Using the recipe feature I can see how many calories, protein, and carbs are in a cup. Sometimes if it is higher than I would like, I experiment right in the recipe feature to cut something out or substitute something healthier.

Making the most of your weight loss or health program takes time and energy. In my opinion though the longer you are in the routine, the easier it gets. I learned from a weight loss class long ago that people who journal are more successful. I track every bite, lick, and taste as my Weight Watcher’s leader used to state. It does not help me if I fib on my daily journal. I also track all of my daily activity even if it was housework or extra walking at work.

Some people greatly benefit from meetings and this is one thing my app does not offer. I do belong to a bariatric support group on Facebook and in fact just joined a second group for support. One of them does offer support group meetings. I find social media helpful in these support groups because I’m engaging with other people who want to lose weight or who are losing weight. When I met with my Psychologist before my Gastric Bypass, she made joining some type of support group a condition of my surgery. To have the support of others is really important. Many of the health programs or weight loss programs have forums you can join.

Talking to my Psychologist has also been extremely helpful in identifying patterns I wanted to break. As I have shared surgery was a tool. It did make the initial weight loss a little easier because I physically could not eat. It’s not an easy process by any means, but surgery did help me cut my portions way back. Now eight months after surgery I do have moments or a whole day that my eating has not been on track. I’ve not had any weight gain other than a pound or two of water/fluids, however I still make choices sometimes that worry me. I do not want to end up where I was before. The difference now though is I’ve journaled for over 220 days straight without fail, I participate in my support groups, and I’m committed to this process. I ate 12 pieces of Dove Candy on Thursday, but recognized what I had done. I stopped eating for a few hours and drank about 3-4 cups of water to flush my system. Then for dinner, I had rich hearty broth from a Taco soup I made and added some cheese for extra protein. I ended my day at about 200 calories above normal, but I have to be okay with this. This is going to happen from time to time. It’s not about perfection, but about getting back on track quickly. Weight gain is even normal now and then, but not letting it stop your overall goal and progress is important. I do incorporate treats into my daily calories often, however the 12 pieces of candy was extreme. I decided for my future success buying a whole bag and keeping it in my office is not going to work. 🙂

I reflect when I need to about overeating, but I try and celebrate success often. Non Scale Victories are also a must on your journey. It is important to focus on things that are not linked to a number on a scale. Some of my early non scale victories were loose fitting clothes, lots of energy, less medications, better sleep, and so much more. One of my favorite non scale victories is just feeling more in control than ever of my choices.

Please feel free to share your personal success with me so we can celebrate together. You are also welcome to post a question to me in comments or on Facebook. Best wishes to all of you on your journey to better health.

Mandy

The right program for you

This is a screen shot from my weight loss app. I love the comparison it gives for weight loss. Puts it into perspective

As we are getting into the New Year, I want to write about choosing the right program for you. As you all know I had bariatric surgery last year to lose weight for my health conditions. I still use the Lose It app to journal all of my food that goes into my mouth and all of the activity I do. I list housework, small walks with the dog, bowling, swimming, etc. The app is free to use although I paid for a year so I could use the journal ahead feature and set my specific macro goals and get some extra data. I do not use the social message boards on Lose It, but am a part of the Facebook Bariatric Weight loss group where I had my surgery. I use this to check in, get advise, get motivated and encouragement, etc. My goal might be very different than your goal.

I believe this is step one in this process is figuring our your goal. Is your goal to exercise more, lose weight, maintain your weight, find out if you are eating balanced meals, focus more on protein or carbs, etc? The second step is to look at the programs out there and determine which one suits you better. I believe putting some time into considering options will work better in the long run and help you be more committed. Consider making a list of what is important to you in a program. Is it the cost, the time it takes, convenience, meetings vs online, something new or different? I’m going to outline a few basic types of programs and if you want more information I would encourage you to look online, connect on social media, ask your healthcare provider, or ask people you know.

I checked in with my Bariatric Weight loss Support group and many of them are using the free apps such as Lose it, My Fitness Pal, and some are using Baritastic. Most of these are free apps to download, but do have an option to upgrade depending on the features you want. Many of my support group report using multiple resources. For example, one person commented she uses the Lose it app to track food, uses the Baritastic app for the social/community chat, and the Fit-bit to track activity. Some of these will even sync up together. I believe I could use a Fit-bit to sync to my Lose it app. One person mentioned what she likes about My Fitness Pal is the ability to download recipes directly from the web rather than enter every ingredient for a recipe. The Lose it app let’s me enter all of my own recipes, but does take some added time. Most people do eat the same meals consistently though so once you have them entered they are always there. The one down side for me is that sometimes you get 100 results for one food and some of the information is not accurate. You can easily get around this by looking for the green check mark that means it has been verified. I also use the scanner for most of my foods. Again, I pay for the service because I do like to journal ahead when I know I have a special event. My goals on Lose it are the ones my dietitian set for me.

Some big corporations or businesses offer weight loss or health programs within their own structure. This is also true of health insurance companies so this might be another option. I work for a large company and they offer wellness programs which include programs to lose weight or to exercise more. It’s paid for by the company. You might check into this to see what your company or health insurance can offer. Some companies also have wellness groups of people who simply come together to focus on health related goals. We have a walking club at work and another club that gets together and does Yoga. I once participated in a health program through work and I had a coach I talked to on the phone with scheduled calls. This was really helpful. Most primary care clinics also have dietitians on staff and your insurance might cover a visit to get started or set up. Your primary care clinic can also help you determine goals.

If you are looking to lose weight even if a small amount, a program like WW might be right for you, In the past I have been very successful on Weight Watchers, now WW. I loved the point system and did very well with it for many years. I struggled a bit with it when they changed the point structure a few years ago. In my personal life I’ve known many people who have done well and reached goal on this program. One of the people I am close to has lost over 80 pounds on this program in the last year. I’ve not done the program for a while, but I’m liking the advertisements about choosing the right program for you. They have options now for a few different point based systems and other ideas as well. You can also still go to meetings if connecting in person works best for you. The online feature has everything from support communities to recipes, exercise ideas, tips and tricks, and so much more. This program does have a cost so you will need to consider that when making the choice. In the end though, if you do decide to eat healthier, you may save some money and this can be used if you are interested in this concept.

I also talked with some people who have done meal replacements such as such as Medi Fast, or slim fast, etc. I have heard the recommendation is to get input from your provider before choosing this program or any program to get some guidelines. I did some meal replacements after surgery to get my protein intake up and for me I did not care for the mos of the flavors. Many people on my Bariatric support group do like the meal replacements and are using them under the advise of their dietitian. This option can be expensive, but again goes back to doing what you know will work best for you and depending on your goal of weight loss vs. just eating healthier in general. I do have some meal replacements such as dry soup packets and meal bars I use when I might be in a hurry and need some nutrition.

I’ve also met people who have been successful on other types of meal replacements such as Nutrisystem or like Jenny Craig. I thought about giving this a try if I was not able to have my surgery. I thought the pre measured food portions would work well for me until I lost enough to get used to eating smaller portions and more healthy. Some people are concerned about doing this when they cook for their family. I can say though at least for me and my family, I often eat different meals than I cook because of my surgery. It’s not as complicated as I thought. I would say though they are eating more of my meals now and doing okay with it. This is something to consider though if you feel you can cook too meals each day or if someone else could cook, etc.

When I was in my mid twenties I decided to stop trying to lose weight and I stopped weighing myself. I practiced healthier eating and tried to eat when hungry and stop when full. After 8 weeks I did weigh and had lost 16 pounds. I did maintain this for a while. I do know someone in my personal life who is doing this along with exercise and has lost some weight, but most important is overall healthier.

In conclusion I want to remind everyone that this is not a thorough review of all that is out these days. This also reflects my opinion and those I’ve spoken to. I am not here to make specific recommendations for my readers. I want to be here to offer choices, ideas, and my support. This was meant to give you all some ideas when trying to decide what is right for you. I wish you all quite well and am looking forward to hearing what is working for you. Also if you are finding a program successful that is not mentioned here, please feel free to comment.
Mandy

New Year, New Resolution, New Goals, New Hope….

Source for picture: https://www.pinterest.com/pin/536561743096553743/?lp=true

The New Year is here and I believe with that comes new hope. It’s that time of year where people set goals or make resolutions. For me 2019 was a good year. I went through my weight loss surgery, lost 85 pounds, gained my health, and decreased my medications. I have a lot more energy than before and feel like I can devote more time to my job, my husband, my son, and myself.

I have given a lot of thought to my resolution for this year and goals. I would still like to lose a few more pounds and tone my stomach and my arms. I did have this magical dream that losing all of that weight would result in a better body. Don’t get me wrong, I’m happy with my transformation, but did expect more toned muscle and skin. So, I’ve decided to work on some strength training this year to help with that.

In my personal life, I’m working on my finances as a continuation from last year. I got our retirement accounts in order last year and this year am going to focus on some investments. I’m going to start small. This last weekend I sat down with a yellow small legal pad and wrote out every pay day for the year with itemized bills and financial goals. It was a lot of work and I know things can change and maybe need to be re-arranged, but it made me feel good and was worth my time. It helped me to see that this year I can make a difference.

I also resolve to be less quick to anger and upset at home. At work, I’m very even mannered and calm. My staff comment on this all the time. I’m not a raving monster at home, but sometimes I am quick to overreact. I am working on ways to improve this and slow down my thoughts. I love spending time with my family and look forward to that in 2020 as well.

I read a great article on setting New Year’s Resolutions that stick. I’ve attached a link to the article from Harvard. One of the suggestions is sharing your goals with others. I hope you will feel comfortable leaving a comment here or on Facebook about your goals. I’m hoping this year to continue with my goal of becoming a support to those around me. Here is the link: https://www.health.harvard.edu/staying-healthy/seven-steps-for-making-your-new-years-resolutions-stick

Please also feel free to let me know what you want to hear more about or how I can support you. I continue with my belief that we need to love ourselves no matter what and I believe that you can be overweight and still live a healthy lifestyle. I was one of the people though that weight was impacting several health issues and some of my health issues were impacting my weight. Weight loss surgery was my answer and although it is a mixed bag, I do not regret the life it has given me back.

Best wishes and blessing to all of the readers who have joined me in my journey and on your own personal journey!

Mandy

2019: A year in review

2019 was quite a year for me. As the year comes to an end, I want to reflect on my journey. This week I hit 85 pounds lost! I’m still amazed everyday. I went shopping this morning to buy some items for a terrarium I’m making. I walked past a store and saw my reflection. I almost didn’t recognize myself. I keep expecting to look at my reflection and see my old self. My primary goal in losing weight was for my health although I have to say shopping for regular sized clothes does feel good. The health benefits though have been amazing.

A year ago I was still working my way through my pre-surgical requirements. I met with my dietician and surgical team a few times before surgery. I had two sleep studies and got diagnosed with sleep apnea. I got a CPAP in February of 2019 and was required to use it for 30 days to qualify for surgery. Of all of the things I had to do, that one was my least favorite. It almost kept me from getting my surgery because I was so opposed to it. Every night I put it on I talked myself into wearing it the four hours so I could move forward. What didn’t kill me made me stronger! A few days before surgery my pulmonologist told me I would never get the surgery because of my sleep apnea. Thank goodness he was wrong and that I had an amazing surgeon.

I had two interviews with my psychologist because bariatric surgery changes your life in so many ways. The team does not make any false promises that weight loss surgery is easy! Those first few weeks were really challenging trying to survive on broth. Then the soft food phase and re-learning to eat with all of the nausea. Some days I barely ate 200 calories. I remember the first few days I hit 600 calories and was thrilled. Going back to work after three weeks felt right although was no easy task.

I was always worried I would eat and get ill before a big meeting. I learned to survive though and even master my new lifestyle at work. One trick that got me through was relying on tried and true foods that I mostly did well with. Now, that can change day to day even now 7 months out. I can eat fish one day and the next day it makes me sick. Overall though I was satisfied that in 7 months I only had to go home early twice from work due to nausea and vomiting. I learned new ways to eat, get more protein, stop early if nauseated, and master water intake.

I started swimming twice a week and doing other exercises in between. I am off of four medications including no more insulin. My blood sugars are well controlled on oral medication.

I have taken the good with the bad and in the end still feel it is all worth it. The hardest part for me though is losing my hair. I started losing a huge quantity of hair a few months ago. It has finally slowed down and slowly growing back. It is part of the GI surgery process.

Looking back at this year I have decided it was all worth it. I did this for my health and have accomplished that goal. I reduced my medications, improved my blood sugar which in turn reduces my chances of diabetic complications, I took excess weight off my Charcot foot, reduced my blood pressure, and I have so much energy. It all feels right.

Yesterday I turned 46 years old. This is a year that has haunted me for me for years. My mom died at 46 years old from diabetic complications. For some reason I always saw this in my future and maybe so much so that I almost let it come to pass. Then, I decided I was going to change that path and I did. I had the help of an amazing weight loss team, my husband and son, my sister, and the rest of my family. I will write more about my mom soon. I really believe in bariatric surgery for people like me.

Even if bariatric surgery is not right for you and you want to lose a few pounds or even learn to eat healthier, we can do this together. I still have to make choices each day to stay on the right path. Some days I do better than others. On the days I try though I feel good knowing I am moving in the right direction. I encourage you all to take time to reflect on 2019 and make small attainable goals for 2020. I am working on my goals now. I also think it’s important to focus on non weight loss accomplishments.

My non weight loss accomplishments for 2019 are all of the strides I’ve made in getting our finances and retirement accounts headed in the right direction. I’ve continued to be on work groups and lead committees at work. I’ve been able to support my teams much more than ever with my added energy. In my personal life, I continue to work on maintaining a good relationship with my family, my husband, and son. My son is turning out to be an amazing young man which is the best I could hope for. I love being a mom, wife, sister, daughter, and auntie!

I will write more soon and until then, all my best wishes as you reflect on this year and work towards goals for next year.

Mandy

Hamburger Gravy

My mom taught me this recipe when I was younger. It was a recipe I went on to share with my husband and son. Truth be told, my husband does a better job with it and I cannot quite figure out his secret. It is very tasty, fairly low in fat, and you can use it on top of rice, noodles, baked potatoes, mashed potatoes, or even eat it plain. You could also serve it on top of vegetables such as green beans or broccoli. When I first had bariatric surgery, my new stomach no longer tolerated it. I was so disappointed as this was a favorite. I’m at a place now where it tastes as good as it always did. Hope you enjoy!

  • 2 pounds lean ground beef (I use extra lean ground chuck)
  • large yellow sweet onion
  • Seasonings such as salt, pepper, Mrs. Dash, garlic seasoning
  • 2-4 tbsp. cooking oil
  • 2 Large cans of Cream of Mushroom Soup (Family Size)
  • 1% or 2% milk to taste

Instructions: Dice onion and sauté in cooking oil until onions are tender, but not overdone. I like them semi-soft and add the ground beef on top of the onion and brown ground beef. My husband likes to sauté the onion and then remove it from the pan, then brown the ground beef. Maybe I really do know his secret after all! Either way it does taste great when the onions are quite tender. I add my seasonings to the ground beef while cooking such as salt, pepper, and Mrs. Dash. I also like to add a little garlic salt or seasoning. If you use really lean beef, you will not need to drain it before adding the soup. If you use higher fat meat, go ahead and drain and then place back in the pan before adding the soup. I then add the two large family size cans of cream of mushroom soup and stir well. I then add 1% milk until desired consistency. We like it sort of thick so I do not add much milk to it. I do not use much salt when cooking. I do add a little fresh ground pepper to my final product before serving. If you like a thinner consistency you can add more milk and even reduce the ground beef to one pound.

Usually I make this the first night and make rice to go with it and then with the leftovers I make noodles or a vegetable. You can use it in a variety of ways though. My mom’s favorite was over mashed potatoes. Whatever you decide though this one is a good one in my opinion and is a quick week night fix. Take care everyone and happy Holidays!

Mandy

Handling Holiday Stress & Eating

Happy Thursday and Happy Holidays to all of you! The Holidays can be an enjoyable time of year for many. It will always remain one of my favorite times of year. It is stressful though trying to get everything done in time and feeling satisfied with purchases and food choices.

Today I want to focus on both pieces of Holiday stress. I am sure most of your are finished or close to being finished with your Holiday shopping. This year we’ve taken a much more practical and frugal approach to Christmas. We try to focus on what people truly need. This year we are also throwing in some homemade gifts. To handle Holiday stress, I decide what my budget will be. I then make a list of family or friends that I buy for. I also include Holiday parties and gatherings where I must bring either food and/or gift. I then assign a number/portion of my budget next to the name of the person or event. I write some ideas out and then start my shopping.

In the past I’ve done a lot of on line shopping. I did a little this year, but admit I went to a few different stores this year to pick up my goods. I honestly checked online prices before purchasing in store this year and found the in store prices with the coupons were better in most cases. Some items I had to order online though because I could not find it in the store. For example, I needed some spices and freeze dried items for a homemade gift and found those much cheaper and readily available online.

Once I start shopping I start crossing off my list. I did not take my own advise this year so I’m going to try for this next year. My suggestion is to take your list and budget and if you get an item on sale, subtract the difference and stick that money in a savings account. This is a whole different subject, however recently I have been researching apps that link to your checking account. It rounds purchases up to the next dollar, pulls it into an automated investing account. I have plans to sign up for this very soon and will let you know how it goes.

This plan really helps with the Holiday stress around sticking to a budget and getting gifts that truly mean something. Other stress relieving ideas include getting a massage, trying an audio book, soothing music, or trying some yoga or other relaxation. Find a counselor or someone to talk to if the Holiday’s present bigger challenges. The key for me is feeling prepared and knowing if I stick to the budget, I’m going to feel better all around. If you really don’t have a budget for gifts, then give family and friends a card for a service you can provide them. As long as it comes from your heart that is all that matters.

Around the eating stress, I say this time of year try all kinds of things. If you really want that chocolate cake or cookie, give it a try. Maybe try a smaller portion of it or accommodate for it in your daily plan. I’ve been sampling cheesecake and cookies and still slowly losing weight or maintaining pretty closely. I have increased my protein quite a bit the last several days and just like at Thanksgiving have my Christmas meal planned.

Some great sources of protein include tuna, eggs, tofu, chicken, pork, turkey, low fat lean meats, cottage cheese, low fat cheeses, protein bars and shakes, and low fat luncheon meats. I made a pumpkin cheesecake and had a very small portion and it was so tasty. And because it had eggs and cream cheese, I got some protein in my dessert. You can’t beat that!

Lastly, planning the Holiday meal can be stressful. This year I started buying ingredients several weeks ago and by the time this week has rolled around I am more than ready. I have one or two items left to purchase. I overheard a great idea the other night and want to share with you. I heard a couple telling a friend that the Holiday meal planning was so stressful, they simply invite each guest coming to bring an appetizer and dessert to share. Instead of the big feast on Christmas, they share in appetizers and desserts. It works for them and decreases the stress of planning. Consider an idea like this one if the Holiday is getting closer and the idea of cooking a large meal is overwhelming. I do feel the years have helped me fine tune what I call my Christmas dance in the kitchen. I enjoy cooking the large meal, but if you find it stressful take comfort in knowing you could try something new!

Enjoy the Holiday season and I’m wishing you all the best.

Mandy

83 pounds and counting

A person asked me last week what it’s like to be thin? I had to pause for a moment because she was asking me. She has watched my transformation and was curious what it is like to change especially so quickly.

First, I really do not think of myself as thin. True I have lost a lot of weight and am at 83 pounds down now. I am very proud of my accomplishment and do not regret bariatric surgery as a tool to lose weight. The weight loss has improved my health greatly. This is the first time that I really remember being 176 pounds. I weighed in at 178 pounds on my wedding day. I literally only weighed that for the day:) I ordered my wedding dress by accident in a teen size instead of adult and had to lose 40 pounds to get in it. After the ceremony and I took the gown off, I went out to dinner with my new husband and saw the last of 178. I do not have a goal weight yet and figured I will know when I get there. I purposely slowed down my weight loss and am happy with this.

Sure, I had always imagined when I was younger what it would be like to have a better figure. I won’t lie about that. However, the truth is that I did learn to love myself the way I was and accepted myself. I am in a size 12 now which stuns me every day. I still believe when I go to put on something new it’s not going to fit and then I’m surprised when it does.

So, I told the woman who asked me that it does feel good to fit in smaller clothes. I said though I stand by loving yourself no matter what your size. If you want to make a change then go for it. I say do it for the right reasons although I read a book once about a woman who lost a ton of weight and she said do it for any reason even if it is for looks. I do say don’t get stuck there though. If you need to make changes quickly, I don’t mind telling people to consider bariatric surgery. The initial stages though do go slow, but working with the dietitian and team, I started losing weight and making changes right away.

Some days go by and I’ve eaten well, got my protein in and had no nausea or vomiting. Other days are different. I am six months out from surgery and doing better each day. Even today though my lunch did not go down well and I got sick. When that happens, I pause, drink water when I can and avoid food for a few hours. It’s a new lifestyle.

I appreciate all of the positive feedback I’ve had. One thing I promised myself though is that I would not change my philosophy. Love myself no matter what. I still look in the mirror and know I could use a lot more firming after that weight loss, but it’s still me. I will always be a woman who stands by loving ourselves at any weight! Beauty is so much more than that. Plus curves really are beautiful! I got stuck with the body shape of an egg and had to deal with that. I also might have lost 83 pounds, but like I said my body needs some serious firming now.

If you look in the mirror and don’t like what you see, consider talking to someone whether it be a counselor or someone you trust. I honestly feel it is important to love and appreciate yourself at any size or shape. Then, when you want to make a change it’s all for the right reasons.

Please leave me a comment if you have something you want me to share or you want to share with me. Best wishes,

Mandy

Meal Planning & Grocery Shopping

Happy Thursday! I am starting to finally feel a little better. I’ve had a cold the past two weeks that was certainly no fun. Just a reminder as a public service announcement to have good hand-washing practices. Experts state this is the number one illness prevention technique. Also this time of year it is especially important to wipe down door handles to decrease the germ load. I wish you all a healthy Holiday season!

My focus today is on meal planning and grocery shopping. The last several months I have been doing large grocery shopping every two weeks and then on the in between weekend just picking up fresh fruit and vegetables. This has really helped my budget and made it easier to plan meals. Studies have shown the more times you stop at the grocery store, the more money one spends. It also saves time. I’m sure like many of you, both my husband and I work full time and we have a busy teenage son. When I had bariatric surgery I also made a commitment to eating much less fast food and eating out less in general.

I sit down and take a few moments to cruise through my cookbooks. I found we were eating the same meals over and over, so I’ve also been incorporating new recipes into our grocery lists. I cook two or three meals on Sunday so that I do no have to prepare meals the first few nights of the week. This has worked with moderate success. I say that because on night two or three I do see frowns when they ask what’s for dinner and I say leftovers! We all agree though it has cut down on fast food which saves money, calories, and fat.

Cooking on one day for several days takes time and energy. I plan to continue this during the school year because of our busy schedules. When I cook for the week I try to go for variety but incorporate some of the same ingredients. I do this so if I’m chopping veggies I can use them for multiple meals. I used to buy the pre-chopped veggies but found them to be not as fresh and way more expensive. I also read an article from a blogger mom who makes meals ahead of time and stores the dry ingredients in meal jars so she can throw it together quick. I’m going to try this in the coming weeks myself.

I text myself my grocery list and this has worked well. I was thinking last night though back when I was in Weight Watchers, they shared a printable grocery list. Here is a link to that grocery list if you would like to give it a try: https://www.weightwatchers.com/us/blog/food/smartpoints-grocery-guide

I hope these ideas I’m sharing will help you all as well. I’m not always the most organized person. In fact, I used to go shopping with no list or anything and just by food. I’m being more mindfully organized which does take some time and patience to learn. I am being truthful when I say this has saved us money, time, and we are eating much healthier. Please feel free to leave me comments about your ideas or ways you’ve been successful. You can also reach me on Facebook at my attached link. Best wishes,

Mandy

Happy Thanksgiving

Today is a day for giving Thanks and so I am going to spend some time today reflecting on this. Unfortunately I caught a bit of a cold this week. I have lost my voice which has been challenging because I do love to talk! My grandma used to say “This to shall pass” and she was right. So, although I’m starting the day with a bit of sniffles, I want to be thankful.

A year ago I was starting my new weight loss journey. I had made many weight loss journey’s in the past and have been successful on those as well. It was really only the last few years I felt like I could not get the extra weight off for my health. I made this new journey for my health and today I am thankful I have improved my health. My blood sugars are under control, my blood pressure is normal, I am off insulin now and a few medications. I could not be happier with how this has improved my longevity. Even though I still have a few battles, I have really evened the playing field and will continue to work towards improvement and total well being. Mind, body, and soul.

I read a quote this week from one of my Facebook support groups. A gentleman who has been through weight loss surgery said this is a journey not a destination. I take this to mean we still have to work at this each day and make it a priority. Surgery was a tool to help me lose weight and each day I still need to make choices. Some days those choices will be better than other days. It will not be perfect and I will make mistakes and I will move forward.

Today I am also so very thankful for my family and my extended family. My husband and my son are my life and although we argue just like any family, I am glad to have them in my life. They make me laugh and I love spending time with them.  I am fortunate to be close to my sister, my dad, my niece and nephew. Being a part of their lives growing up has been a true gift and we are still very close. I was also fortunate to marry into a wonderful family and we celebrated with them last Sunday.

I do hope you enjoy the Holiday today and get to sample a little of everything. I wrote last week about two different ways to handle the Thanksgiving meal.  Today I have already logged what I think I will eat and I’m feeling satisfied with it.

My recommendation the day after Thanksgiving is to eat a little more protein to recover from the carbs. I do plan to do some shopping tomorrow. I am a casual black Friday shopper though. No getting up at dawn to head out for me. I buy a few things, but mostly just enjoy looking and seeing what is out there for the season. We are having a frugal and thoughtful Christmas this year. For my food choices tomorrow though, I will likely start my day with a protein shake or bar to get it started right. I will likely eat a bite of lunch out and will go for some salad with protein like fish or chicken or perhaps some soup with beans and vegetables.

Whatever choice you make, please enjoy the Holiday and celebrate your reasons to be thankful and if you are feeling overwhelmed by this time of year, make a plan to reach out to someone you trust. The Holidays can represent a time of loss and talking to someone can help.

Be well and have a Happy Thanksgiving.

Mandy